What makes a supplement the best? Learn about the best pre-workout vitamins and supplements – and how they can boost your workouts.
While pre-workouts are becoming increasingly popular, you may be wondering about what makes them so special.
These pre-workout supplements usually contain a mix of powerful ingredients.
You will usually find caffeine, BCAAs, and creatine among the list.
Together, they help the body perform at its best during workouts.
However, according to some studies, certain ingredients are more effective than others.
The following are some of the most effective supplements and vitamins for pre-workouts.
1. Vitamin B12
When it comes to metabolism and erythropoiesis, vitamin B12 plays a vital role.
If you experience a vitamin B12 deficiency, look for supplements that have this vitamin as an ingredient.
It can be found naturally in animal-sourced foods such as fish, meat, milk, and eggs.
2. BCAA
BCAAs (Branched-chain amino acids) are a group of three essential amino acids.
Isoleucine, leucine and valine are amino acids that work as the building blocks for protein.
Leucine, specifically, plays a role in turning on protein synthesis.
A great natural source of BCAAs is chicken, which is rich in these amino acids.
3. Beta Alanine
By ingesting beta alanine over several weeks, you can increase your muscle buffering capacity.
Beta alanine helps with this by increasing the concentration of muscle carnosine.
However, a side effect of taking too much is a tingling sensation on the fingertips and nose.
Fortunately, most pre-workouts with this ingredient don’t have enough of it to make you experience these side effects.
4. Caffeine
4. CaffeinePeople usually take coffee in the morning to wake themselves up, so it’s no surprise that this key coffee ingredient can help with pre-workouts as well.
Different studies show that caffeine can improve alertness and endurance during workouts.
It also has the potential to boost performance during high intensity exercises and resistance training.
The best time to take it is about one hour before working out.
Moreover, you don’t necessarily have to take it in supplement form – drinking coffee can also do the trick.
5. Citrulline Malate
Besides BCAAs, citrulline malate is another amino acid that can help with workouts.
The body produces it through the consumption of other amino acids.
According to some studies, citrulline can be used as a precursor for arginine – another amino acid.
A great arginine supplement is L-arginine Plus, as it contains a blend of l-citrulline, l-arginine, and various key vitamins and minerals.
6. Creatine
One of the most popular pre-workout supplements is creatine.
Research shows that having higher muscle creatine concentrations can help improve high intensity workouts.
To improve workouts, ingesting 3 grams a day for 30 days can lead to results.
However, it must be taken regularly; taking between 1-3 grams just before a workout won’t do much for that specific session.
7. Protein
Obtaining protein from meals or pre-workout drinks is easy and can help with protein synthesis.
It does this by delivering more amino acid building blocks, which increases protein synthesis.
Finally, this leads to increased muscle growth, which is the goal for many people.